A+ R A-

W.O.D.

Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

 

WOD:

"Wittman"

Jeremiah Wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


15 KB Swings (53#/35#)

15 Power Cleans (95#/65#)

15 Box Jumps (24"/20")

-7 Rounds for time-

(22 Min cap)

The 22 min cap will be strictly enforced today because we will have to run heats for some of our classes. Also, be prepared to share your plyo. box. We have more boxes on the way, they just aren't ready yet :). Thanks for your cooperation, and GOOD LUCK!


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Be sure to checkout the newest CrossFit Shoe, the Nano 2.0

The 7 Most Common Reactions to Your High-Fat Diet (and How to Respond)

Too Easy Chicken Adobo and Roasted Greens w/ Beets and Garlic



SWOD: Overhead Squat, take 20 minutes to build up to a 1RM,. Then,


A1) Max toes-to-bar in 30 sec. x 4 sets

Rest 30 seconds

A2) Max ring dips in 30 sec. x 4 sets

Rest 30 seconds


If you get in early please spend some time mobilizing so you are ready to execute overhead squats with correct positioning. Here are some videos to help guide you:

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


We need judges and volunteers for the 2012 Left Coast Invitational, preferably for both Saturday and Sunday. We are looking for people who have about one year of CrossFit training. A CrossFit Level 1 cert. isn't required, but doesn't hurt. Please email us if you would like to volunteer: This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Judges and volunteers will receive a 2012 LCI T-shirt and we will be providing food throughout the day. Plus you get a front row seat to all the action!

Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

SWOD: Take 20 minutes to build up to a 1RM Hang Snatch. Then,


A1) Weighted Sit-ups 15/15/15

A2) GHD hip and back extension 15/15/15


Dim lights Embed Embed this video on your site

Fast forward to 1:55 to see the hip and back extension


Dim lights Embed Embed this video on your site

Watch how focused she gets during her set-up. That's 268# in case you couldn't figure it out.


The Penner Family

Swimming Pool Chemicals, Washing Veggies, and Carb Blockers



Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

Lindsay during event #3 at the 2011 LCI!


WOD:

12 CTB Pull-ups

12 Shoulder-to-overhead (165#/115#)

10 CTB Pull-ups

10 Shoulder-to-overhead

8 CTB Pull-ups

8 Shoulder-to-overhead

6 CTB Pull-ups

6 Shoulder-to-overhead

4 CTB Pull-ups

4 Shoulder-to-overhead

2 CTB Pull-ups

2 Shoulder-to-overhead

-For time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Please join us this Saturday for CFMG's Beach WOD/Potluck!!!!

No Classes this Saturday.

Ground-to-overhead ladder during the 2011 LCI. What will we come up with this year?!?!?


Pre-WOD: "Heavy" KB Swings, max. reps. in 30 sec. x 5 sets

Try to use a KB that has been intimidating you. Please know that your sets do not have to be unbroken. Between your sets practice your double unders if you are not very proficient at them.


WOD:

Buy in: 25 Burpess

3 Rounds

50 Double Unders (sub = 100 single unders)

20 Push-ups

Cash out: 25 Burpees

-For time-


Mahi Mahi with Mango-Avocado Salsa

Indoor Cardio. Drills

Does Jumping Rope Burn Fat Better Than Running?


Open Gym 9am-Noon

Olympic Weightlifting Club Noon-2pm

 


SWOD: Strict press 8/8/8/8/8

Dim lights Embed Embed this video on your site


WOD:

AMRAP in 15 minutes

8 Strict pull-ups

16 push-ups

8 Power snatches (115#/85#)

400m run


Free Beginner WOD at 10am

AMRAP in 12 minutes

10 Push-ups

5 Kettlebell Swings

10 Squats

5 Burpees

200m run


The Left Coast Invitational is coming soon. Mark your calendar!

He Will Find a Way


For our newer members who haven't completed CFMG's Foundations Course we will be meeting this Saturday (6/2) from 11am-1pm. Please come if you can make it!



Benchmark Friday!

"Nancy"

400m run

15 overhead squats (95#)

-5 rounds for time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


What is Benchmark Friday?

The Overhead Squat

Optimizing the overhead Squat

The Effects of Mental Imagery on Athletic Performance

Page 116 of 168

Latest W.O.D.

Prev Next

12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:89 W.O.D.

Read more

12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
) 4 Muscle-Ups (Sub=8 Pull-ups) The Pornographication of Fitness Needs to Stop 5 Steps to Caring for...

ian - avatar ian 14 Dec 2014 Hits:140 W.O.D.

Read more

12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

ian - avatar ian 14 Dec 2014 Hits:136 W.O.D.

Read more

12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

ian - avatar ian 14 Dec 2014 Hits:132 W.O.D.

Read more

12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

ian - avatar ian 09 Dec 2014 Hits:70 W.O.D.

Read more

12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

ian - avatar ian 09 Dec 2014 Hits:125 W.O.D.

Read more

12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

ian - avatar ian 09 Dec 2014 Hits:131 W.O.D.

Read more

12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

ian - avatar ian 07 Dec 2014 Hits:156 W.O.D.

Read more

12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

ian - avatar ian 07 Dec 2014 Hits:172 W.O.D.

Read more

12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

ian - avatar ian 07 Dec 2014 Hits:126 W.O.D.

Read more

12/08/2014

12/08/2014

Skill: Muscle Up Progressions (Bar and Ring) WOD: AMRAP in 8 minutes 1 Bar Muscle up (sub = strict pull-ups) 1 Thruster (135#) 1 Burpee 2 Bar Muscle up 2 Thruster 2 Burpees Continue adding a rep after each round. Score will be total reps completed. Finisher: GHD Situps: 12/12/12/12 Happy December! Do you know someone who has been...

ian - avatar ian 07 Dec 2014 Hits:198 W.O.D.

Read more

12/07/2014

12/07/2014

CFMG Free Yoga 8am Bring a mat! Open Gym 9am-Noon   Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly...

ian - avatar ian 04 Dec 2014 Hits:101 W.O.D.

Read more